LM warmup, 12 miles in 1:28:19, 7:21/mi, HR 157 with 2 x Strides/Drills & middle 6 Tempo @ HM effort in 6:58 (up), 7:18 (up), 7:20 (up), 6:24 (down), 6:27 (down), 6:29 (down); overall tempo average 6:49/mi.  1 mile cooldown walk w/ dogs & stretching.

Overcast and cool (51F). Uneventful warmup.  Felt decent on strides & drills.  Aimed for 6:39/mi average tempo pace, but knew it'd be difficult as this tempo would gain about 400' elevation over the first 3 miles and lose it coming back.  What I didn't plan on was the interruptions.....neighbor out for a walk w/ 2 dogs off-lease doesn't have control so I lost a handful of seconds in the 2nd mile while she corralled them as they nipped at my heels.....a near critical pit stop in 5th mile (and another just after the tempo was completed).  Despite everything and not quite hitting the target pace it was a good tough tempo run and I probably would've hit the pace average on level ground.  Finally got some much needed stretching in afterwards, but I'll really need to give my hamstrings some stretch work since they are tight.  Now onto recovery.